Introduction to F.I.T.T.
There are many different terminologies to consider when starting a new physical activity or program, and knowing the acronym F.I.T.T. is important. F.I.T.T. stands for frequency (F), intensity (I), time (T), and type (T).(1)
F.I.T.T. Definitions
Frequency is the number of days per week an activity is performed. Intensity is how hard or difficult that activity is. Intensity can be measured as absolute or relative. Absolute intensity is a measure of calorie expenditure per minute of activity. Relative intensity is a person’s capacity or level (i.e. being able to talk or not talk while walking). Time, or duration, is how long an activity is performed. Type is what physical activity you are performing.(1)
Dose and Type
Dose is a measure of the total amount of physical activity performed by a person. Dose considers frequency, intensity, and time. There are 4 main types of activity to consider including aerobic, resistance training, stretching, and neuromuscular. Aerobic emphasizes cardiovascular, or heart and lung health (i.e. swimming, walking, running). Resistance training focuses on muscle strength, power, and/or endurance (i.e. weight lifting). Stretching works on flexibility and range of motion. Neuromuscular training improves balance, agility, and proprioception (i.e. balance, ladder drills).(1)
Progressing Dose
Dose progressions vary with the type of activity performed, the person’s baseline level with that activity, and the person’s overall goals. When starting a new activity, progressing dose appropriately is extremely important to prevent injury. With all new activities, frequency has to be progressed first because it is zero to start with.
In regards to dosage with type, a person new to an aerobic or neuromuscular activity can start with a higher frequency but lower time and intensity. Resistance training dosage is different as definitions of intensity within resistance training can vary greatly. However, similar to aerobic and neuromuscular, starting with resistance training frequency of even 1-2 sessions per week is safer than introducing high intensity with load in the first session. Stretching is generally safe to perform with a high frequency and should never be thought of as intense. The Soreness Rules and The Basics of Resistance Training handouts go into more detail regarding these concepts.
Key Notes
Frequency, intensity, time, and type all make up a physical activity program. For injury prevention, frequency, intensity, and time should not progress significantly in one session. When a person progresses one, the other two should not progress drastically. In most cases, frequency naturally has to progress first and is safest to progress with new activity. These are guidelines that are dependent on activity type, a person’s baseline level, and a person’s goals.
REFERENCES:
1. “General Principles of Exercise Prescription.” Https://Www.chp.gov.hk/Archive/Epp/Files/DoctorsHanbook_ch4.Pdf.